Turkey Toss Workout

SGO Fitness Turkey Toss!!

Thanksgiving is a time of large meals, turkey and family gatherings. We decided to help keep our bootcampers on track this year by holding our inaugural “Turkey Toss” bootcamp Thanksgiving morning. Bootcampers were challenged to a 3 circuit workout with the added bonus of tossing one of our 15-20 lbs “Turkeys” as far as they could. The winners won some fabulous prizes and we all had a great time earning our Thanksgiving meals!

Check out the video below for a glimpse of the action!

http://youtu.be/bCI6mCLkZw4

Dedicated to your success,

Sean & Sarah Gogarty ACE-CPT

SGO Fitness

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Top 5 Reason to Join a Bootcamp!!

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Reason #5: They’re Affordable

If you were to go to the gym and pay a personal trainer to plan your workout every day it would cost you at least $50-$70 a session. Bootcamp memberships usually run around $100-150 for a month of classes. That’s like getting a trainer’s expertise for $13.00 a session! Big Box gyms would go bankrupt if they offered you those prices!

Reason #4: They’re Functional

For years people trained in a very simple and functional way. They stood up, picked heavy stuff up and put it over their heads. Then all of a sudden someone invented a machine where you sat down and moved one muscle at a time and the gym as we know it today was born. Bootcamp programs use the environment around them as their equipment. This means you train using movements you’d do in everyday life, making you a more efficient and functional human being.

Reason # 3: They make you look good naked

You’ll accomplish more in 1 hour during bootcamp than 3 hours at the gym. Bootcamp programs are designed to give you the biggest workout in the shortest amount of time. You show up and the trainer whips your butt! By using bodyweight, high repetition workouts and equipment such as medicine balls, resistance bands, and agility ladders, the trainer is able to help you build strong lean muscles rather than huge muscles. You’ll look more like a lean and sexy athlete, rather than a hulking Arnold.

Reason #2: Team Work!

Working out with a motivated group of people feels so good! From the time we were little kids we’ve done things in groups. From swimming lessons to learning CPR we learn and work in teams. So why should you work out alone? Nothing feels better than pushing yourself to succeed and having the person next to you cheer you on. You’ll build friendships as well as muscles.

Reason #1: They’re FUN!!

The simple question is: “When was the last time you went to the gym and laughed during your workout?” I guarantee during your first bootcamp, you will work hard, sweat like crazy, but most of all you will have one of the best times of your life! Remember how fun it was as a kid to run around and play? Get ready because its playtime. Get out there and join your local bootcamp!!

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What is realistic for me to expect for weight loss?

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What is realistic for me to expect for weight loss?

This is the best question you can ask your trainer! There are too many quick fix unreliable weight loss fads out there for you to fall victim to!  Today’s post is part of one of my responses to a recent client request. Here are some simple tips to get you moving in the right direction.

 The simplest answer is: If you focus on healthy eating, increasing your daily activity and rock your workouts and cardio, a loss of 1-2 lbs a week is realistic and healthy to strive for. For almost everyone who has weight loss goals this should be your first step.

 After taking some time off from his weight loss journey one of our bootcampers returned with a new fire in his belly and a need to achieve. While away he’d lost 3 pounds which was good! But he’d increased his fat % by 1.5%. That meant he’d gained fat even though he’d lost weight. Not a healthy thing to see. At 235 lbs and 28.7% body fat he wanted to do better.

How can we achieve results?

As you can see by the calculations below our first goal should be to get you into acceptable fat% levels (18-25%). As you lose fat and increase muscle you’ll see these numbers change and our goal weight change as well. But 11lbs for now is an achievable goal for a month of solid work. 

 Weight 235 lbs / Fat% 28.7% / Total Fat 67.5 lbs / Lean Weight 167.5 lbs /

Activity Factor 1.2 / RMR 2015 Calories / TDEE 2418 Calories

Desired:  Fat% 25% /  Body Weight 223.4 lbs

Weight Loss needed: 11.5 lbs

What do these numbers mean?

Activity Factor is a point system based on how active you are in daily life. A sedentary lifestyle (little to no exercise) puts you at a 1.2 activity factor.

RMR (Resting Metabolic Rate) is the amount of calories you burn just being you (Lie in your bed all day and do nothing and you will burn this)

TDEE (Total Daily Energy Expenditure) is the amount of calories you’ll burn on an average day.

What do we do to succeed?

Eating:

  1. Eat every meal. No skipping breakfast, lunch or dinner! And small healthy snacks in between.  (sounds funny but eat more to lose more!)
  2. Pay attention to Calories. At your current weight you’re burning 2015 calories a day just being you. If you can keep your calories at 2000 calories you’ll be building a deficit of aprox. 500 a day. (3500 calories equals a pound of fat. that’s a pound lost over a week just on diet alone)
  3. Skip the white stuff. (Sugar, bread, pasta, grains & Dairy) This will be the hardest part of your nutrition journey. Sarah and I both focused on a diet low in processed carbs and dairy and saw significant results. If you’d like some coaching on what you’ll need to do to accomplish this let me know. The Paleo Solution and Primal Blueprint are great resources to give you some alternatives.
  4. Water. Drink it rather than anything else. You’ll save on calories and keep your body primed for exercise.
  5. 3 Day Food Journal: Be as honest with yourself as possible and write down everything you eat for 3 days. It’s an eye opener to where you’re calories are going and where you can improve. I’ve added a link for an example of a basic day diary for you: Food Diary Link

 Exercise:

  1. SGO Fitness Bootcamp: Rock it twice a week and give me all you’ve got. We’ll take care of the program. You take care of the sweat.
  2. Cardio: Get moving. I know you’ve already got some other classes going. But, make a goal of accomplishing at least 10 minutes of cardio for every meal of the day. (10 minute fast pace walk will get you nearly 100 calories no problem. That’s 300 calories a day!!)
  3. Activity: Always ask, will this make me better? Every chance you get choose the better  path. Park further from work and walk. Take the stairs always. Stand at your desk every ½ hour for 10 minutes. Wash the dishes rather than use the dishwasher. Play music and dance rather than sit and watch TV. Everything you do that makes you move will get you to your goal.

Recovery:

  1. SLEEP!!  8 hours. No arguments. Be Better.
  2. Stretch: You’ll be sore after bootcamps. Get stretching. Do the stretches we do after class every day. If you’re feeling like you need extra work done call me and we can set you up with a foam roller and rolling program.
  3. Professional Help: As a SGO Fitness client you get 50% off your first visit with our support team for Chiro & Rehab, Massage,  and Acupuncture . Take advantage of their services and expertise. I do.

 Goal Setting:

                This is most important of all. We have a weight and fat % goal set. But this isn’t going to do us any good if you don’t have an action oriented goal set to help you achieve it. So here is what I want you to do. Find something you want to accomplish in a month’s time. Something physical and measurable. (An easy one would be complete a 5k in you r best ever time but you choose) Once you have that goal, fill me in and we’ll build you a program to achieve it. By training your body to succeed at a physical challenge you’ll attack your weight loss goal as a byproduct. You win both ways!!

 

Choose a goal that is Specific, Measureable, Action Oriented, Realistic, Time Sensitive.

 

See it: Know what you need to do to be better.

Grab it: Take steps to plan your success.

Own it!: Tell people about it and make yourself accountable for your actions and success.

Dedicated to your success,

Sean Gogarty,  ACE-CPT 

Founder

SGO Fitness

Paleo Diet

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The basic theory behind the Paleo diet is simple. For millions of years our ancestors survived on diet provided by a hunter-gatherer lifestyle which consisted mainly of meat, fish & foul, vegetables & fruits and nuts & seeds. With the introduction of the agriculture approx 12000 years ago that diet changed to include grains and dairy, which are believed to cause several autoimmune diseases and digestive distresses. By avoiding these and a few other foods you can expect to see a dramatic change in your health, performance and physique. For an in-depth explanation read The Paleo Solution.

What drew me to this diet, other than the amazing personal endorsement from my friend Kevin Dusi which you can read below, is that its all natural. There is nothing in this diet that you would not be recommended to eat by your own doctor or nutritionist. There’s no miracle potion you need to take, no supplement with additives you really have no knowledge of. Just wholesome great tasting food that you cook for yourself. I’ve always said for most food “If it comes in a box or a carton, its probable not that good for you.”

Before I began this 30 day Paleo Challenge experiment I’d been getting a lot of questions and also having a lot of conversations with people about the diet and their opinion of what it was all about. In order to get a personal take I decided to call my good friend Kevin Dusi, and avid Triathlete and soccer player. Kevin had been eating paleo for several months as a means to help with his training and I wanted to get his take on things. His answers were so informative and helpful I thought I’d post our conversation here:

 Hey Kevin, 

Minds answering a few questions? Not at all. 

Why did you decide to go paleo in the first place? I had hit a plateau. I was training 5-6 days a week, often twice a day, for my events. However, I was stuck at 210 pounds and still had a decent amount of ‘squish’ to my frame. My friend had the physique I was looking for and sent me some reading materials when I asked. 

How long have you been eating paleo? Starting Jan 1, 2011, essentially.

What physical changes have you experienced since you’ve been eating this way? Weight loss, illness, how you feel daily? In two months I went from 210 to 190 with no effort. On a general day, I have a lot more energy. I haven’t gotten anything worse than a headache in 2011 (knock on wood) and that is generally more of a result of eating something I know I shouldn’t. I suppose a great overall comment for ‘physical changes’ would be that you get to be much more in-tune with how your body reacts to what you put in it. Eat a carne asada burrito? Tasty as hell, but expect a headache and a “food coma” after. Eat right? Expect what I refer to as a “food high”. You seriously will get a rush of energy. It’s weird. 

What were the biggest hurdles you had to overcome to stick to it? At first: wheat headache. It sounds odd, but when people first kick gluten they will get to look forward to something similar to a caffeine headache. Your body is addicted, in a way. Now the hardest issue is travelling for work, as I prefer to prep my own food. On a normal week, I’d say prep time for what I want to eat is probably the biggest thing, but you get into a routine with that… and you really do start to look forward to feeling great and dreading how you feel if eat wrong. 

Have you “fallen off the wagon” on anything? What did you do about it? I fall off the wagon all the time. But each time you do, your body reacts and it’s enough of a lesson to get back into eating right. The beauty is that it is really easy to re-set. I’ll bounce from 190 to 193 any given week based on how “well” I’m doing. 

Now that you’ve been eating this way for a while are there any variations to the diet you’ve added or recommend? I’d say I eat more “primal” than “paleo”, but even that isn’t a very big distinction. http://www.marksdailyapple.com/whats-the-difference-between-primal-and-paleo/a paleo “purist” would shun dairy (I love me some cheese and butter), alcohol, etc. Primal allows for a little more flexibility. I think the main thing I’d recommend is to go at least a month completely committed to the paleo way of eating. No booze, no dairy, no gluten, etc. and see how you feel. If you go into it feet first, it will be night and day. After 3 or 4 days when I started I was sold, but went the full 30. After that, tinker around and reintroduce some stuff. Like dairy? Add it in. Note how your body reacts and use that as a guide.

Where do you shop for most of your meals? Any great places to go? I love farmers markets. Poway has a good one on Saturdays, Hillcrest has an amazing one on Sundays, and if you have clients on the coast I’ve been to the one in Solana Beach on Sunday afternoons and it’s decent. Fresh vegetables are amazing. For stores, I live right next to a Henry’s and that’s typically where I’ll go. For eating out, places like JSix downtown (pricey but worth it), Urbane Solace, and The Linkery are my three favorites, and they generally have stuff that’s Kevin-approved.  

What would be your recommendation for someone who’s thinking of trying to eat this way? What would you suggest to someone who’s never worked out, watched what they ate, or even heard of this type of diet until now? Do the homework and commit to 30 days.  By homework I mean either read everything you can online or get a book. I went the book route. Either Robb Wolf’s or Mark Sisson’s is a great place to start. Also, keep in mind that it’s NOT just a gluten-free diet. A lot of things are hitting the shelves at supermarkets with “gluten free” stamped all over them. That’s great, but there’s other stuff besides gluten that you want to avoid. It’s just the big one. That’s why reading up on it first is what I’d recommend, so you don’t shoot yourself in the foot over it. I’d hate to see someone do what they *think* is paleo only to fail because they didn’t know the full story. Also, it’s easier in groups. As far as someone that’s never worked out… I’d say diet is 80%, sleep is 10%, and working out is 10%. They can see a ton of improvement by doing nothing more than walking and getting some sun. Mark’s Primal Blueprint goes into a lot of detail on that. Robb’s book does to a lesser extent. FYI, when I lost my 20 pounds, I cut my working out to maybe 1/10 of what I had been doing. Now I work out when I want to, which is maybe twice a week for 30-40 minutes, similar I’d imagine to your boot-camp.

Thanks Kevin! That was awesome! I think you just wrote my blog post!

 I’ll be posting how we’ve been doing shortly. All I can say is that we’re feeling great, cooking more than every and loving learning new recipes we’ll share in a bit. Thanks for reading!

dedicated to your success,

Sean Gogarty

SGO Fitness

The Kinetic Chain and Physical Fitness

Why do we deal with more aches, pains & injuries as we get older? Research & personal experience have me convinced that this boils down to one major thing…our previously perfectly aligned bodies simply get more out of line as we age. In other words, our “kinetic chain” becomes compromised. This happens in part due to our monotonous immobilizing daily routines, (such as sitting at a desk all day, or driving in our car for hours.) It also can occur due to a previous injury that we may have completely forgotten about!

I was inspired to talk about the importance of the kinetic chain & postural health due to my own suffering this week. You might think… “Sarah’s quite fit and young…she probably never has problems with her back or has joint pain, etc.” But guess what, I sometimes do! On Monday afternoon I threw my back out for the second time since having our now 10 month old son. I was carrying some bottled water, (no heavier than I could normally handle,) when it seized up on me. Not a fun feeling! This was the second time in 6 months that it has happened. So this time, I decided to see some experts…

Dr. Andrea Dorris at Active Health & Performance Center was amazing! What she determined was spot-on, and her treatment not only provided me with immediate relief, but a speedy recovery as well! She instantly noticed that I was slightly favoring one side of my body when I walked, (due to an ankle injury that I had surgery for over 2 years ago.) She also explained that due to having my son, I may still have some scar tissue in my hip joints from when they had expanded to accommodate carrying him. These two situations were causing a lack of mobility in my right hip, which in turn provoked the back strain located around the L5 – S1 joint. Dr. Dorris worked on my right hip and managed to improve the degree of mobility right away. She then worked on opening up the space in my L5 joint that had closed. Finally she applied some light massage and an ultrasound treatment to speed up my recovery process. Dr. Dorris advised me exactly what movements to avoid until I’m 100% pain free, and also what exercises to do in order to strengthen the parts of my body that will help to avoid future back strains.

It is so important that we take precautions to avoid compromising our kinetic chain. Exercising the body is the best remedy. And if we have injuries, we must be sure to see an expert and take extra care in our rehab exercises. I stopped doing my ankle exercises because I was relatively pain free, but boy did it back fire! (pun intended..lol) The phrase “you are only as strong as your weakest link” is so true, so do everything you can to strengthen those links!

For more information about “The Kinetic Chain” see the Article pasted below from Back to Form Fitness: http://backtoformfitness.com/the-kinetic-chain-why-your-back-hips-knees-lower-legs-ankles-and-feet-hurt/

If you have been experiencing any aches, pains, or injuries, I whole heartedly recommend scheduling a visit with Dr. Andrea Dorris or Dr. Jeremy Dorris at Active Health & Performance Center in Mission Valley. Not only are they experts at what they do, they are friends of SGO Fitness and they offer significant discounts of up to 50% off for our clients. They also accept several insurance plans. You can reach them at Phone 619-755-7908 or at E-mail: health@sportschiropracticsandiego.com For more details, visit the Active Health & Performance Center website at www.theahapc.com

Dedicated to your success,
Sarah Gogarty, (ACE-CPT)
Founder & Trainer
SGO Fitness

The Kinetic Chain – Why your back, hips, knees, lower legs, ankles and feet hurt
Posted on 28. Jan, 2008 by Keith Scott in Back to Health, Fitness

You are only as strong as your weakest link. Our body is connected in more ways than most know. When there is a long standing orthopedic problem somewhere in your body, chances are the problem is connected in some way to another area of your body. If your ankles or knees hurt just from walking, I would guess that you may have some issues with your feet. Even if your feet are hurting, there may be an issue with your calves. Tight calves can lead to problems in your knees, hips and lower back. This in turn can cause problems in your upper back, shoulders, neck and even head. You see, everything is connected, a kinetic chain. When a part of this chain is weak or damaged, it will affect other parts of the chain. Those parts affect other parts and so on. I get asked questions constantly about people’s orthopedic problems, and more-so, how to solve them. People ask about sore, creaky knees, shin splints, achy shoulders, hurting ankles, bad feet, etc… While some of these problems are “acute”, meaning that they just occurred, usually from an outside force or trauma, most are linked and directly related to other issues in the body.

Common reasons for these issues are:
• Compensation due to another injury. An example would be putting more weight on one leg to take pressure off of the “bad”, or injured leg.

• Muscular imbalances around a joint. This occurs frequently in the shoulder. In many people the internal rotators are overdeveloped or over activated, while the external rotators are left weak or under activated.

• Scar tissue build up or adhesions from previous injury. Most active people have some scar tissue somewhere in the body. Some of us have more than others. This scar tissue can cause an obvious limit in range of motion, thus causing improper joint mechanics.

• Improper Movement patterns. If you swing a golf club the wrong way enough, not only will your golf game suffer, but you will quickly develop bad motor patters or mechanics. This in time will lead to imbalances of strength, and flexibility, pain, injury, and over compensation patterns. This can occur in anything that you do, whether it is as simple as running, or more complex like throwing a baseball. Bad patters cause bad things to happen over time.

• Genetics. We can’t choose our parents so we are pretty much stuck with the genetics that we are born with. People are born with various body types and many structural and functional “issues”.

It is important when dealing with your own “issues” that you look at yourself more closely and try to find out where your problems lie. For example, I was chatting with a gentleman recently about his chronic knee problems. This man had no idea why his knees hurt and gave him problems so much. While it was convenient to blame his problems on “old age”, it because apparent from a quick conversation that most of his problems were the result of past trauma to other parts of his body. Once we identified the issues in these areas that were causing the knee problems, I gave him some basic and effective strategies to help correct the issues. Once corrected, chances are that his knee problems will seem to go away.

I strongly believe that there are numerous “fixes” to most problems in the human body and most of these fixes can be done through simple exercises to correct the imbalances. I notice most people doing the opposite however by trying the band aid approach to the problems as they arise. A handful of Advil, a week off from your activity and some ice might make things feel better temporality, but until the real problem is solved, these issues will continue to haunt you.

Do yourself a big favor, the next time something is hurting, or you finally realize that you have chronic pain that has been with your for more than a month, find out why. Just by pinpointing the other issues in your body, you will better be able to figure out what is causing the current issues and hopefully get them fixed. Seek out a qualified person to help you out. Visit your local Physical Therapist, Athletic Trainer, Orthopedic doctor, or educated personal trainer or coach. These people should be able to give you the right information to get you back to where you belong, in good physical health.

NAMI Walks 5k Walk/Run

We decided to participate in the NAMI walks 5K this year at the recomendation of one of our bootcampers Jeanette Smith. This was an event close to her heart as a family member had been affected by mental illness. So we made it an important part of ours.

“Thousands of concerned citizens in over 80 communities across the nation walk/run together to raise money and awareness about our country’s need for a world-class treatment and recovery system for people with mental illness.”  –NAMIwalks.org

The 5K Walk/Run was hosted this year in lovely Balboa Park. This is an amazing park with so much to see even on a leisurely Sunday stroll. There were several vendor booths from local community programs, a live band and fun stretching activities prior to the race, and good post race snacks available such as bananas, juice and muffins.

Over a thousand people participated in the event this year so the crowds at the start were impressive. Sarah and I decided to run pushing our son in his BOB Running Stroller (a great investment for active parents!) and lined up with the other runners out in front. The course can be a bit confusing as it winds in and out of the main buildings and fountains in the park and actually turns back on itself on at least two occasions.The cheerleaders along the way are very helpful in pointing you in the right direction and have great energy and offer positive encouragement!  The course layout wouldn’t be so bad except for trying to run back across the bridge as a thousand walkers make their way across in the opposite direction. The other runners were able to slip through the crowds without too much jostling. Unfortunately running with a baby stroller tends to be a bit more cumbersome as we spent a good bit of time yelling “Stroller coming through!” as members of the walkers cheered us on for giving it our best.

We finished the race in 4th and 5th place with Sarah coming in as the overall female finisher.  But placing in this race isn’t important. As we waited at the finish line cheering on our fellow racers  it was great to see everyone hung around at the finish, talking with their fellow racers, encouraging and congratulating each other for a race well run/walked. It was a great community atmosphere!

Best Things about NAMI walks 2011:

A great cause, warm and welcoming environment, beautiful race venue, amazing cheerleaders, racers who cheer everyone on, and a non-competitive environment perfect for first time runners!

Things to improve the NAMI walks 2012:

Course layout could be clearer, make a lane on the bridge for runners coming back across, have a clear finish line and a visible clock at the finish.

If you are looking for a great event to get out for a walk with the family, challenge yourself to a 5K without pressure, or just enjoy a great event with super positive and supportive people, this is the run for you!

Dedicated to your success,

Sean Gogarty

www.SGOFitness.com